GERD – Diet & Lifestyle

Gastroesophageal Reflux Disease (GERD) is a chronic condition characterized by acid reflux, leading to discomfort and potential complications. Ayurveda and Yoga offer a holistic approach to managing GERD by focusing on diet, lifestyle, and specific practices that balance the body’s doshas (Vata, Pitta, Kapha). This plan aims to soothe the digestive system, reduce acidity, and promote overall well-being.

   – Mantra/Positive Affirmations: Start the day with calming affirmations or a mantra to set a peaceful tone.

   – Hydration: Drink a glass of warm water followed by a cup of herbal tea of a few fennel seeds to aid digestion and reduce acidity.

   – Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water.

   – Use a tongue scraper to remove toxins from the tongue, stimulating the digestive system.

   – Asanas: Focus on gentle poses to improve digestion and reduce stress:

     – Vajrasana (Thunderbolt Pose)

   – Pranayama: Practice Nadi Shodhana (Alternate Nostril Breathing) and Sheetali (Cooling Breath) to calm the digestive fire and balance Pitta.

   – Engage in mindful meditation or practice Japa (repetitive chanting) to reduce stress.

   – Drink an infusion of licorice root or slippery elm to soothe the digestive tract and reduce acidity.

   – Food: Opt for a soothing breakfast like a bowl of warm oatmeal with almond milk, or chapati with green chatni and vegetable or vegetable daliya. Avoid citrus fruits and spicy foods.

   – Water Infusion: Drink water infused with a few slices of cucumber and fresh mint leaves to stay hydrated and cool the system.

   – Food: Have a balanced meal with whole grains (like wheat, quinoa or brown rice), lean proteins (like mung beans), and cooked vegetables. Use cooling herbs and spices like coriander, fennel, and turmeric. Avoid raw, spicy, and fried foods.

   – Herbal Drink:  Drink GOOD DAY TEA or Sip on a warm infusion of coriander seeds and cumin seeds to aid digestion.

   – Short Walk: Take a 10-15 minute walk to improve digestion and circulation.

   – Light Snack: Eat a piece of boiled sweet potato. Avoid caffeine and heavy snacks.

   – Engage in light physical activities like walking or gentle yoga stretches. Focus on poses that promote relaxation and digestion, such as Setu Bandhasana (Bridge Pose) and Supta Matsyendrasana (Supine Twist).

   – Food: Keep dinner light and easy to digest. Opt for a bowl of vegetable soup or vegetable daliya or kichari (a mix of rice and lentils). Avoid heavy, oily, or spicy foods.

   – Drink a cup of chamomile tea or warm milk with a pinch of cardamom to promote relaxation and improve digestion.

   – Practice deep breathing exercises or progressive muscle relaxation to wind down and prepare for sleep.

   – Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool. Elevate the head of your bed slightly to prevent nighttime reflux.

– Eat small, frequent meals.

– Practice stress-reducing techniques like yoga and meditation.

– Drink herbal infusions that aid digestion.

– Avoid spicy, fried, and acidic foods.

– Limit caffeine and alcohol consumption.

– Avoid smoking.

– Reduce stress and anxiety.

– Licorice Root: Soothes the digestive tract and reduces acidity.

– Slippery Elm: Forms a protective layer in the stomach.

– Aloe Vera Juice: Helps in reducing inflammation and soothing the digestive tract.

– Coriander Seeds: Aids in digestion and cooling the body.

By incorporating Ayurvedic dietary principles and Yogic practices into your daily routine, you can effectively manage GERD. This holistic approach focuses on soothing the digestive system, reducing stress, and promoting overall well-being. Consistency and dedication to this routine can lead to significant improvements in managing GERD symptoms and enhancing quality of life.